Most people over 40 start their weight loss journey on keto with great success.
But after a few weeks, they find themselves stuck at the same body weight.
If you fit into this category, you’ve most likely hit what many experts call a “weight loss plateau”.
The good news is by the time you’re done reading this piece, you’ll know exactly how to break through this plateau and start losing weight as fast as you did when you started!
But before I jump into the details, here’s something you need to understand about why people experience weight-loss plateau on keto.
During the first few weeks of keto, rapid and steady weight loss is very common.
This happens because when you cut down on calories, your body burns through glycogen (stored glucose in the liver and muscles) for energy.
But the problem now is that glycogen is partly made of water.
So when it is burned for energy, water is released which results in a weight loss that is mostly water.
Now, once your glycogen store has been used up, your body switches into burning fat for energy.
This process of switching into burning fat for energy is called “fat-adaptation” and it can take anywhere from 2 to 8 weeks, depending on the state of your metabolism.
It’s at this point that you experience a weight-loss stall.
So if you’re on the keto diet to lose body fat, you need to give your body some time to become “fat-adapted”, so you can start burning through your body fat for energy.
But let’s assume that you’ve given your body some time to become fat-adapted and you’re still not losing weight.
What should you do?
Here are 5 quick tips that could help you get back to losing those pounds.
1. Watch Out For Hidden Carbohydrates
Carbohydrates or carbs for short, are almost in every food you’ll be eating on keto. Yet the number one rule of the keto diet is to reduce carb intake.
So if you’re not losing weight on the keto diet, it’s important you evaluate your carb intake carefully because eating a few extra grams of carbs here and there may prevent your body from burning fat for energy.
To help reach your carb intake goals, consider having a personalized keto meal plan.
This keto meal plan can help you know how many servings of carbs you’re allowed to have in a day depending on your weight loss goal, your unique nutritional needs, your age, and body shape.
2. Track Your Calorie Intake
It’s true that you don’t have to count calories on keto because most of the diet’s primary meals are high in fat and protein which fills you up and prevents you from overeating.
However, when it comes to losing weight on keto, the number of calories you consume counts.
It’s just simple arithmetic.
If you are consuming more calories than you are burning, you’ll have excess calories which will be stored somewhere in your body.
So if you find yourself unable to lose weight, you may be consuming too many calories and to lower your calorie intake, you’ll need to monitor it closely.
Thankfully, technology has progressed a lot over the past few years. You can “hire” a personal nutritionist for a few cents a day that does all the work for you, down to calculating your optimal calorie intake, right from your phone.
This means reduced hunger, fewer cravings, and no weight loss stalls.
3. Eat Enough Protein
Eating the right amount of protein is very essential and it won’t kick you out of ketosis as is the popular opinion.
In fact, when breaking through weight loss plateaus, protein is a necessary tool as it keeps you satiated and promotes the development of muscle mass.
If you don’t eat enough protein, you could lose more muscle mass and experience more hunger throughout the day.
As a result, you will struggle with cravings, plateau sooner, and won’t look as good as you’d like.
But knowing the right amount of protein to eat every day is best achieved when you have a personalized keto meal plan that is very easy to follow and calculates the optimal protein intake for your individual body.
4. Reevaluate Your Macros
As you begin to lose weight, your calorie deficit gets smaller and once that happens, you’ll start losing weight more slowly until you plateau.
This happens because what was once a calorie deficit has now become exactly the amount of calories you need to eat to maintain your new weight.
So to break through this plateau (and prevent another plateau from happening), you need to simply recalculate your macros to match your new bodyweight.
5. Have a Workout Routine
Exercise helps you burn calories which eventually creates a calorie deficit and then increases weight loss.
So have an exercise routine and make sure it includes high-intensity interval training (HIIT) which will help you build more muscle mass.
You should also have resistance training because that will help to increase your resting metabolism as well as the amount of energy you burn.
Having a personalized workout regimen built for your fitness level and weight loss goals is by far the easiest way to break through a weight-loss stall.
It makes you know the exact fat-burning exercises to do that can help you overcome weight loss stalls.
Now that you know how to break through a weight-loss plateau, you need to realize that when losing weight on keto, having some curves in the journey is normal and that shouldn’t discourage you.
Just stay the course, and stay off the scale whenever you’re experiencing a stall.
But that’s easier said than done because staying the course during a weight-loss stall is not often that easy.
This is why most of our customers resort to a personalized keto meal plan that helps them break through their weight loss stall faster because it is easy to follow and it is customized to their body.
This personalized keto meal plan could also help you break through your weight loss stall faster as it provides you with:
✅ A proper track of calories, macros, or portions based on your body’s individual needs.
✅ A personalized workout regimen with easy yet effective fat-burning exercises (no equipment needed).
✅ 1,000+ personalized recipes to choose from that take no longer than 15 minutes to prepare (and there are tips on how to eat out without much hassle).
✅ Weekly grocery lists with simple, affordable ingredients you can find at your local grocery store.
✅ Delicious snacks and desserts – all while droppings pounds without much effort.
✅ All the keto information you would normally get from a professional nutritionist. Think of it as having a personal nutritionist within your reach.
✅ A 24/7 nutritionist support that you can send a quick message whenever you have a question.
Here are the results of people that tried this personalized keto meal plan for at least 28 days.
Take this free 60-second quiz to find out how fast you can break through a weight-loss stall with your own personalized keto meal plan.
For safety reasons, we recommend everyone to consult with their doctor before starting any diet.